Do you stretch like a cat as soon as you set foot on the ground? You’re good!
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Here Is The Protocol To Follow To Start Your Day Off Right!
This morning ritual is a cardiac and cerebral awakening, which relaxes the joints and restores the length of the muscles. Stretching exercises are all the more appreciated over the years as “from the age of 30, we lose 1% of our muscle mass each year”, recalls Dr. Gilles Daubinet, a specialist in physical medicine, rehabilitation, and sports trauma.
This morning ritual is a cardiac and cerebral awakening, which relaxes the joints and restores the length of the muscles. Stretching all the more appreciated over the years as “from the age of 30, we lose 1% of our muscle mass each year”, recalls a specialist in physical medicine, rehabilitation, and sports traumatology. . Thus, the movements must be very soft and progressive. If you are prone to joint pain (back, hips, knees, shoulders…), do these exercises by listening to the signals from your body. If you are in pain, do not force it.
Stretching: The Protocol To Start Your Day Off Right!
Start your day with a squeeze of lemon juice diluted in half a glass of hot water. “This allows the body to become alkaline and promotes intestinal transit,” says sports coach Julie Ferrez, author of the book “Le Cahier gym des paresseuses” (ed. Marabout). Then plan 5 to 10 minutes of exercise. Align your breathing well with the movements. advises, start by warming up your muscles (by jumping on the spot, performing several demi-pointes, performing windmills with your arms, etc.).
You can continue with a sheathing exercise, such as the boat posture:
- Sitting on a floor mat
- Grabbing your ankles
- Taking off your feet (tibias parallel to the ground)
Then stay balanced on your buttocks. This posture works the abdominal strap and the back. “Yoga, which builds bridges between body and mind, is ideal for muscle awakening,” adds Julie Ferrez. In addition, many yoga postures are inspired by those of animals, which stretch instinctively. »
Also Read: Best Leg Exercises You Can Do At Home
Stretching: The Correct Postures To Adopt!
Each time, chain 6 to 10 times the same posture. Bet on the next two to stretch the spine and pelvis. First, the cat’s posture: on all fours, inhale and, on the exhale, tuck the navel into the spine and push on the hands, rounding the back. Hold this position for four breaths and return to your original work. Then the posture of the palm tree: standing, legs apart, cross your fingers, and turn your palms over. Inhale as you raise your arms to the sky, hands crossed. On the exhale, stretch as far as possible by lifting your heels.
To stretch the shoulders and the back, nothing like the half-moon pose: standing, feet together, palms together, raising your arms above your head on inspiration. On the exhale, tilt your chest slightly to the right as you grow taller. Switch sides. Continue with the reverse dog pose, which is excellent for stretching the back of the thighs and the calves and making the ankles more flexible. On all fours, inhale, and while exhaling, raise your buttocks to the ceiling and straighten your legs. After this invigorating ritual, shower, have breakfast, and… move on!
Stretching: To Say Hello To “Divine Mornings”!
Leave your duvet (at least) an hour earlier to do sports, yoga, meditation, and visualization exercises… In short, anything that makes you feel good and that you don’t have time to stall in our busy schedules. To be tested by starting slowly: first, advance the clock a quarter of an hour. Then get up earlier and earlier. Addicts to their bed (including former “very late risers”) are explicit: once you’ve tasted it, you can’t live without it!
Also Read: Core Training: The Six Best Exercises For A Flat, Toned Stomach